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Classes

Butt, Abs & Thighs

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By Mikayla Douglas – Personal Trainer

With summer in full swing shorts and skirts are becoming more of a necessity, come join me in Butt, Abs, and Thighs my new small group training class that I am excited to kick off. I will help prepare
you for a long summer where you can show off your legs with pride. I joined BAC in March as a personal trainer and just recently graduated from WWU with my Bachelor of Science in Kinesiology. I’m looking forward to helping you start your morning in a fun and exciting way while targeting those trouble areas. First class will start on June 27th! Sign up at the Front Desk!
When: Mondays & Wednesdays
Where: Downtown BAC
Time: 6:45am-7:30am
Cost: $9 – Members

Jr Racquetball Camp

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Mark your calendars! Racquetball camp will be August 15-19, 2016. Camp is taught by Professional Instructor Wanda Collins and Instructor Jessie Scott. This year we’ll have special guests: BAC Junior players who have represented the State at Junior Nationals and who have represented the United States at Junior Worlds.

Cost:
Members-$125
Non-Members-$140
$5 off for siblings
$50 deposit required

Registration Deadline:
August 10, 2016

Camp Flier

Wrist & Shoulder Care

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Our hands are vital tools. We use them for basic survival, recreation, communication, and creative expression. An injury in the hand or wrist can be debilitating. Because many of our interactions with modern conveniences involve repetitive movements—such as typing, texting, or mousing—one of the most prevalent types of wrist ailment today is a repetitive strain/stress injury, or RSI. Many common wrist conditions,
such as carpel tunnel syndrome and tendinitis of the wrist, fall under this category.

Proper alignment of the hands and balanced muscle tone in the forearms can protect vulnerable wrists. If the wrists are weak or injured, they need to be progressively stretched and strengthened with a series of exercises and positions.

In this mini workshop we will support our daily activities in a less stressful and harmful manner. We will observe and engage in new patterns that are healthier and more conscious. Specifically, yoga can assist with healing RSI in the wrists by working on alignment in the upper body, so that the larger muscles in this region can better support and guide movements of the elbows, wrists, and hands. Contact the Front Desk at either facility for sign ups!

Where: Cordata Studio
When: June 18, 2016
Time: 10 – 11:30 a.m.
Cost: $20 – members / $30 – non-members

Pelvic Power

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You have the power to change weak pelvic floor function! Help is all around you, especially within yourself! It starts with developing a subtle awareness, reactivation and proper exercise! On the foremost list of treatment
strategies for better bladder control is a prog ram of pelvic exercises. Numerous research studies have shown that strength training of the pelvic floor muscles is an effective way to treat incontinence issues. It’s no fun to leak when coughing, sneezing, or laughing or to have any sort of discomfort in the saddle region. It’s not too late! In this mini workshop we will focus on strengthening the Pelvic Pyramid – a powerful trio of muscles (the transverse abdominal, the multifidus and the pelvic floor muscles) that support and stabilize the lower spine and pelvis.
We will explore mindful and potent exercises to promote healing, restore muscle tone, improve bladder control and support the action of easy elimination. This will be a fun focus! Bring a note papad, camera or voice recorder to remind yourself later of important specifics – you will be able to “take the best, leave the rest.”

Where: Cordata Studio
When: May 14th, 2016
Time: 10 – 11:30 a.m.
Cost: $20 – members
$30 – non-members

FUEL

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FUEL is a 6 Week Nutrition Program where you will be working in small groups with a Certified Nutrition Coach, who will help develop and execute a custom nutrition plan that is made just for YOU! Lose body fat, develop lean muscle and create habit-based changes striving for long term health and performance. This program provides accountability, support and the most recent science – based nutrition information to get the results you want!

Group Times:
Thursdays at 12:00pm OR Sundays at 4:00pm.
*A weekday evening group to be determined*

Introductory Price:
$219 – BAC Members
$239 – Non-Members

Easy on the Knees

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Are your knees giving you trouble? Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn’t surprising. Simple everyday wear and tear can end up hurting your mobility.

The knee is a hinge joint that permits only slight side to side and rotational movement. When those movements are excessive, bad things happen to good ligaments. So, at the knee, the concern is for having sufficient stability.

It’s not too late! Like a rusty door hinge, with care and maintenance, your knees can be trouble free.
Even if you already experience problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh) —will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.

In this mini workshop we will focus on increasing the strength of the muscles and connective tissue surrounding the knee joint while also improving range of motion at the hips. We will explore positions and exercises you can do to both stretch and strengthen the knee area thereby improving knee stability.

Bring a note pad to jot down ideas or Ah-Ha! Moments!

Where: Cordata Studio
When: April 30th, 2016
Time: 10:00am – 11:30am
Cost: $20 – members
$30 – non-members

Movements for Strength and Mobility Workshop

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We often limit ourselves to repetitive common patterns rather than going through the full range of available motion in our neck and shoulders. Poor movement patterns can cause repetitive damage to the tissues in our shoulders even from simply using it in normal everyday activities (desk work, computer work, gardening work, construction work to name a few) Particular causes of injuries can range from the obvious (trauma from a fall) to the more intricate (nerve irritation decreasing muscle strength, leading to improper joint positioning). Whether it is specific muscle weakness, or flexibility problems (both too much and too little) at muscles, ligaments, and within the joint itself, these all lead to impaired movement patterns (and pain). In this mini workshop we will explore tips and tactics for improving our shoulder flexibility, motion and strength. The intention is to open our shoulders into new positions that allow a freer movement pattern. These improved motions can decrease stress to irritated tissues and also make our chosen recreational activities/exercise smoother and easier to perform. Bring a note pad to jot down ideas and create your own shoulder recovery routine! We will also engage in neck exercises that will make our neck muscles stronger. In this way, we are less likely to suffer a cervical sprain/strain. These exercises can prevent arthritis in the neck and degeneration in the neck joints from progressing. You will learn: Neck Pain Relief, to Stretch the neck muscles, to restore the full range of motion in the neck and or maintain mobility if you have arthritis/ degeneration of the cervical spine, decrease neck stiffness and prevent neck pain and upper back pain at the end of the day when you work on the computer all day.

Where:  Cordata Studio
When:  March 26, 2016
Time:  10:00 – 11:30 a.m.
Cost:  $20 – members $30 – non-members

Holiday Master Class

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Please join us for our annual Master Class to benefit families in need for the holidays. We combine a portion of all our classes into one festive celebration of fitness! There will be treats, door prizes and more!

Saturday, December 5th
9:30am-11:00am
Cordata Gym
Open to everyone
Suggested donation: $20
Regular class schedule is canceled on Saturday

Weekend Bootcamp

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You may have seen James at the front desk at either of our locations, but he is also accepting clients for both private and group personal training! He’s received his personal training certification through the National Academy of Sports Medicine, and is currently pursuing his specialization certification in athletic performance enhancement.
James realized his passion for Fitness after overcoming multiple potentially crippling injuries with the help of his own personal trainer and physical therapist. He firmly believes anyone can attain any fitness goal with the right mind set and the right people behind them. If you have any inquiries about training with James, you can set up an appointment with him at the front desk at either location! James will also be leading a new weight loss focused bootcamp called B.E.A.S.T. (Bootcamp for Endurance And Strength Training) on Sunday mornings starting July 12th at our downtown location! Carefully chosen functional exercises performed in a high intensity circuit fashion followed by interval training has been proven to significantly prolong the body’s heightened caloric expenditure after a workout. This means much more calories burned the next day while sitting on the couch! Participants of all fitness levels are welcome and encouraged to join! So don’t be a stranger and join James at 9AM on Sunday the 13th for a workout that you will pat yourself on the back for!

Stretching Plus

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Recharge your body with gentle, safe and effective stretching. Understand how to safely stretch major muscle groups and leave with a 20 minute routine. Active Isolated Stetching (AIS) is a dynamic stretching system. It works with the natural healing processes in the body by holding a stretched position for no more than two seconds. Rhythmic repetitions enhance the benefits of this technique.
When: Saturday, June 6th
Where: Downtown BAC
Time: 11:00am – 12:30pm
Cost: $30 – Includes Handout!
Instructor: Susan Guttzeit – LMP, MAISS, ACE Certified PT